Effective Strategies to Overcome Trauma
- Daniel Hoefling
- Jan 20
- 5 min read
Trauma can feel like an overwhelming weight, a shadow that follows us through daily life. Even when life on paper looks like we are doing okay, inside it can feel like a very different story - helpless, stuck, lack of joy, and shame. When I first began to understand the impact trauma had on my mind and body, I realized that healing was not about forgetting or pushing pain aside. It was also more than just understanding. Instead, it was about learning how to navigate through the pain with intention and care. There are a variety of practical strategies that you can try to help in your journey towards healing and peace.
Practical Strategies to Overcome Trauma
Healing from trauma is a deeply personal journey, but there are several strategies that many find helpful. These approaches focus on creating safety, building resilience, and fostering self-compassion.
1. Establish a Safe Environment
Creating a physical and emotional space where you feel secure is essential. This might mean setting boundaries with people who trigger distress or designing a calming corner in your home with comforting objects like soft blankets, plants, or soothing scents. If it is hard to find a safe place in your environment, you can experiment with using guided imagery to recall or create a scene that feels safe, or you might find an object that imparts these feelings that can refernce when you need (a meaningful token, a postcard or picture, etc)
2. Practice Mindfulness and Grounding Techniques
Mindfulness helps anchor you in the present moment, reducing the power of traumatic memories. Simple grounding exercises, such as focusing on your breath or naming five things you see around you, can bring immediate relief during moments of anxiety. You can also orient yourself to your environment visually, by letting your eyes wander around your space and letting the neck and head naturally follow the gaze. If you find something that you connect with, let yourself spend some time noticing and appreciating that.
3. Seek Professional Support
Therapists trained in trauma-informed care can guide you through healing with evidence-based methods like Cognitive Behavioral Therapy (CBT) E,ye Movement Desensitization and Reprocessing (EMDR), or Internal Family Systems (IFS).. These therapies help reframe traumatic memories and reduce their emotional charge.
4. Build a Support Network
Connecting with trusted friends, family, or support groups can provide a sense of belonging and understanding. If you are unable to connect in this way, therapy groups, support groups, and affinity groups also offer avenues to connect. Trauma is based on interpersonal rupture and we often never had the necessary repair when it occurred to help with our healing. Sharing your experiences in a safe space often lightens the emotional load and offers a way to create repair.
5. Engage in Creative Expression
Art, music, writing, or movement can be powerful outlets for emotions that are hard to express verbally. These activities can help you process feelings and discover new ways to communicate your inner world.
6. Prioritize Self-Care
Regular sleep, balanced nutrition, allowing your body to move, getting sunlight, and gentle exercise support your body’s ability to heal. Self-care is not selfish; it is a vital part of recovery.
How can you rewire the brain from trauma?
Trauma changes the way our brain functions, often making us feel stuck in a cycle of fear and hypervigilance. The good news is that the brain is adaptable, and with intentional effort, it can be rewired toward healing.
Neuroplasticity is the brain’s ability to reorganize itself by forming new neural connections. This means that through consistent practice, you can create new pathways that support safety and calm.
Here are some ways to encourage this rewiring:
Consistent Mindfulness Practice: Regular meditation or breathing exercises help reduce the brain’s stress response and strengthen areas responsible for emotional regulation.
Therapeutic Techniques: Somatic exercises, parts work, and trauma-focused CBT work by helping the brain process traumatic memories differently, reducing their intensity.
Physical Movement: Activities like yoga or tai chi combine movement with breath awareness, promoting balance between the body and mind.
Positive Social Interactions: Engaging in supportive relationships releases oxytocin, a hormone that fosters feelings of safety and connection.
By integrating these practices into daily life, the brain gradually learns new ways to respond to triggers, reducing symptoms like anxiety and flashbacks.
The Role of Self-Compassion in Healing
One of the most helpful ways to begin healing is to treat yourself with kindness. Trauma often leaves us feeling broken or unworthy, but self-compassion can counteract these harsh inner voices.
What does self-compassion look like?
Acknowledging Your Pain Without Judgment: Instead of criticizing yourself for feeling overwhelmed, recognize that your reactions are valid responses to difficult experiences.
Speaking to Yourself as You Would to a Friend: Use gentle, encouraging language when you notice negative self-talk.
Allowing Yourself Time to Heal: Healing is not linear. Some days will be harder than others, and that’s okay.
Practicing self-compassion can reduce shame and increase resilience, making it easier to face challenges with courage. Some practicaly strategies to start practicing self-compassion are to talk yourself as either you would to a trusted, close friend, or as they would to you. You might also call to mind the image of a nurturing figure (someone real or fictional) and image them talking with you.
Building Resilience Through Routine and Goals
When trauma disrupts life, establishing routines can provide a sense of predictability and control. I found that setting small, achievable goals helped me regain confidence and momentum.
Tips for building resilience:
Create a Daily Schedule: Include time for work, rest, and enjoyable activities.
Set Realistic Goals: Break larger goals into manageable steps to avoid feeling overwhelmed.
Celebrate Progress: Acknowledge even small victories to reinforce positive change.
Stay Flexible: Allow yourself to adjust plans as needed without self-criticism.
Routines and goals act as anchors, helping you stay grounded and focused on recovery.
Finding Hope and Moving Forward
Healing from trauma is a journey that requires patience and support. I want to encourage you to remember that you are not alone. Many have walked this path and found new strength and meaning on the other side.
If you are seeking guidance, consider reaching out to professionals who specialize in trauma recovery. Organizations like ours, New Chapter Mental Health Counseling, PLLC offer compassionate care tailored to your needs.
Remember, overcoming trauma is possible. It is a process of rediscovering your inner resources and learning new ways to cope and thrive. Take one step at a time, and be gentle with yourself along the way.
I hope these strategies provide a helpful starting point for your healing journey. Each step forward is a testament to your strength and resilience. Keep moving toward the light, one day at a time.
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